Thank you for your patience as we work to get our new website up and running. We got a sneak peek at it the other day and it looks AWESOME! Along with a new look, we’ll be delivering more content, adding more resources, and making our site easier to navigate for both members and non-members. Hang in tight- we can’t wait til launch time!

I grew up playing soccer and basketball. But most recently I would just go to work, go home, and sit on the couch and watch tv. And occasionally I would go out and exercise.

Do you remember your first workout?

I remember that It was a beginner class and I think that it consisted of squats, sit ups, and running??

What do you like most about CrossFit Askal?

Besides getting my ass kicked every day, what I like most is the community we have at our box.

What’s the biggest change you’ve seen in yourself since starting CrossFit Askal?

I’ve noticed that I’m not as tired as I use to be when I would practically do nothing at work and at home. I feel more energized and also feel more confident. And my body has changed also of course. lol

How often do you come to CrossFit and what time?

I originally started going 3 days a week MWF at 5 o’clock (before it was cool, lol). But once my body got use to the soreness I gradually increased the days I would go. I now try to attend at least 4-5 days a week and I usually go to the 6 o clock class!. Its become part of my daily routine and something my body needs.

What’s your favorite thing to do outside of CrossFit?

I enjoy spending time with my family and friends and going to social outings with the A-team.

If you weren’t CrossFitting, you’d probably be…

Sitting at home watching TV and drinking beer.

Name one thing most people don’t know about you:

I’m color blind!

Future goal(s):

Beat Camille LeBlanc! Jk, I just want to be an all-around complete athlete, I want to improve in my lifting form, mobility, calisthenics, and get stronger. It’s a long road ahead but I know I’ll enjoy the journey.

Favorite moment(s):

Setting a goal that I thought was achievable, putting the work in at the gym, and realizing that goal.

Favorite athlete:

Male athlete: Dan Bailey, Female athlete: Lauren Fisher

Favorite workout:

“Murph”

Least favorite workout:

14.5, it sucked… big time.

Are you paleo?

Not really, I haven’t had the time to try it yet but I do want to eventually do it. I eat whatever is available at home.

What advice would you give to anyone thinking about joining Crossfit Askal and/or anyone new (in Elements).

Listen to your body and work on your technique to avoid injury. And most importantly, have fun with it.

Anything else you would like to say:

Thanks to everyone at Crossfit Askal! Coach A, coach Ben, and coach Sam for giving us killer workouts and sharing your lifting knowledge with us. Thanks to everyone who goes in and leaves it all at the box day in and day out. You all have inspired and have helped push myself to do better. I’ve gained a lot both mentally and physically but most importantly I’ve gained new friendships. (tear)

Gaby dove into CrossFit head first and has been attending classes on a regular basis. Everyone knows Gaby because of her warm bubbly and friendly personality and can be seen striking a conversation with anyone that enters the room, whether they are a member or just meeting them for the first time. She always ensures newcomers are welcomed and often provides tips and recommendations to them. She is genuine, dedicated, encouraging and a positive light in the box. In April, she competed in her first CrossFit competition and placed first in her division. In addition to being this month’s athlete of the month, Gaby celebrates her one year anniversary with us. Congrats and happy anniversary Gaby!

Age: 26

Occupation: Accountant

How did you hear about CrossFit and/or CrossFit Askal?
I heard about Crossfit Askal from Mayra. Every time we went out for dinner we talked about CrossFit. I remembered she showed us her guns. lol

What were you doing prior to CrossFit Askal?
I was working out at a local gym for five days a week.

Do you remember your first workout?
Yes, TABATA. I remembered the four types of movements. My stomach was so sore for a week.

What do you like most about CrossFit Askal?
CrossFit can be intimating but not in this box. They are very supportive, friendly, and helpful. I made cool friends that look out for each other.

What’s the biggest change you’ve seen in yourself since starting CrossFit Askal?
The biggest change I seen in myself is my nutrition. I had a weakness for candy and sweet bread. Now, I eat healthy and allow myself to have one cheat meal per week.Second I feel more energize. Before I would have a “couple” of (more like 10) cups of coffee a day. Furthermore, it helped me set new goals each month. I work hard to accomplish my short term goals each month.

How often do you come to CrossFit and what time?\
Four-Five days a week

What’s your favorite thing to do outside of CrossFit?
Spend time with my crazy lovely family and watch sports!

If you weren’t CrossFitting, you’d probably be… going to the gym.

Future goal(s): Be healthy and successful

Favorite moment(s): Enjoying life! (Yolo)

Favorite athlete: None, but Garret Fisher is a cutie!!!!!!!!!!!!!

Favorite workout: Workouts that make you sweat!!!!! =)

Least favorite workout: Burpees!

Are you paleo? Yes, modifiedpaleo.

What advice would you give to anyone thinking about joining CrossfitAskal and/or anyone new (in elements).
Give it a try! CrossFit can be scary but it’s not. The workouts can be modified based on your comfort zone. Throughout time, one will develop the strength. Trust me… you will be surprised how much progress you will achieve. The Askal coaches care about everyone’s safety and they make sure you are doing the movements correctly. Also if you have any questions/concerns about nutrition, movement, or anything, they are more than happy to answer them.

Anything else you would like to say:
I would like to thank the coaches for motivating me to reach my goals. BE STRONG, STAY STRONG!

We are excited to announce two awesome additions to our summer schedule: Open Gym and our NEW Silvers Class.

OPEN GYM IS BACK AND BETTER! We are pleased to announce that we will be hosting Open Gym Hours once again but with a couple of exciting changes. First, instead of 2 hours per week, we will now be offering 18 hours/week of Open Gym time this summer. If popularity sustains or increases, we will continue offering Open Gym beyond the summer season and/or opening more time slots. Second, we will be opening up the gym to non-members.

WHAT IS OPEN GYM? Open gym is a great opportunity to come in do some homework (i.e. mobility, skill work, accessory work) or make up a workout or just simply workout on your own using our facility. For non-members, it’s a great opportunity to use our equipment you would not find at your local globo gym… and yes, you can overhead press, clean and jerk and deadlift.

Uhhh…. so what can I do?

Unfortunately, time and resources are valuable and limited and we cannot open up this service without a nominal fee. The fee helps with the cost of cleaning, maintenance and manpower.

We hope you take advantage of this great opportunity to hone your skills and take your fitness to the next level. Members, if you would like to add this membership, please shoot Coach A at andrea@crossfitaskal.com. If you have any questions or for more information, please feel free to ask a coach or shoot us an email at info@crossfitaskal.com.

Open Gym Membership

Drop In Fee: $20/day (non-members)

Monthly Fee: $60 (non-members)/$10 (members)

Introducing Silvers Class

Silvers is a special class designed for the 50 and up crowd that want to work out, maintain a fit lifestyle but don’t want the intensity or complexity of a CrossFit class. We focus on functional movement (squat, light press) and mobility exercises (think lite yoga) to make everyday life easier- like taking out the groceries, picking up your grandkids (or perhaps chasing after them) and carrying laundry. Silvers begins July 12. For more information and pricing, please contact Coach Andrea at 424-271-2924 or at andrea@crossfitaskal.com

Miguel at his first CrossFit competition. Photo courtesy of Battleground South Bay

Miguel is a great example of what the A-Team is all about. He is consistent, persistent, and full of positive energy. He never complains or “cherry picks” his workouts and he tackles each workout and lift head on and with fierce determination. Miguel always enters the gym with a huge smile and eager to learn and sweat. He is constantly pushing himself and others and can be found putting in work before and after class, whether it’s mobility, running, or gymnastics movements. He even started a little post class run club. Whatever weakness he finds in himself he attacks it. Miguel recently competed in his first competition, Battleground South Bay and has been destroying old PR’s. Although Miguel has only been with us for six months, we can already see a great progress. We are very proud of you Miguel- keep up the hard work!

Age: 22

Occupation: Software & Network Technician

How did you hear about CrossFit and/or CrossFit Askal?I would hear about it on TV from athletes and also online. I always noticed the sign outside when I would be in the [800 Carson] plaza but always thought it was too rough or that I wouldn’t last. One day I just walked in and days later I started.

What were you doing prior to CrossFit Askal?
I would “work out” once or twice a week but never kept going. I would go weeks without working out. I had no motivation or that extra push to go out and just do it. I normally just use to work, hang out all day, during the week and the weekends I use to eat out and party. Now I work, work out all week and I eat right…. and still party!

Do you remember your first workout?
Yes. It was MURPH! It almost scared me away but it was just another reason to keep going, so that I would be ready for it next time we meet again.

What do you like most about CrossFit Askal?I love the feeling of being stronger, faster, and most of all, the physical change it has given (and continues to give) me.

How often do you come to CrossFit and what time?
At least 5 times a week, at 5pm and I don’t leave until I have worked out enough to reach my goals.

What’s your favorite thing to do outside of CrossFit?
I like to be outdoors. It can be anywhere from paintballing to camping out for the weekend.

If you weren’t CrossFitting, you’d probably be…I’d probably be a shape and still be out of shape. I would still be far from reaching my goals.

Name one thing most people don’t know about you:
Late 2011, I struggled from Bell’s Palsy. That is when I gained 40+ pounds. It hit me hard, didn’t want to go out or do anything just work and be at home. I use to walk around looking like half my face was asleep. Now you can’t tell it ever happen.

Future goal(s): Get back down to 185lbs-190lbs with a six pack!

Favorite moment(s):
Celebrating at The Stache and Tacos after the Battleground South Bay Competition.

Favorite athlete:
Camille Leblanc-Bazinet

Favorite workout:
Murph (showed me my weaknesses)

Least favorite workout:Murph (It’s a love & hate thing)

Are you paleo? Yes, I try hard daily.

What advice would you give to anyone thinking about joining CrossFit Askal and/or anyone new (in Elements):
You will struggle but the next day you will be stronger. Sore or not show up and keep a schedule that you know you will stick to. Eat right but I am not saying eat less but make better choices when you eat. When working out always focus, always remember those goals, and just have fun!

Anything else you would like to say:
A BIG THANKS TO COACH ANDREA! COACH BEN! COACH SAM! EVERYONE IN THE ASKAL PACK!!! YOU GUYS HAVE SHOWN ME WHAT I DIDN’T SEE IN ME, TO BE CAPABLE OF BEING WHAT I AM NOW. THANKS.

Last month, Ralph’s goal was to place on the podium at Battleground South Bay and he did with a 3rd place finish in men’s intermediate division!

At CrossFit Askal, we designate a special area on the whiteboard for our members to write their goal(s) and every month we encourage them to think of new goals to conquer. Goals can be something as simple as getting 8 hours of sleep a day, getting your first pull up or beating your 1 mile time. It’s a great way to motivate and push our athletes to continually accomplish new things and holds them accountable. We also have a “PR” (Personal Records) area where our members can list their accomplishments.

Month after month, I see our athletes list their goals. For example, take a look at last month’s Goal Board:

Increase more fiber in my diet (I’ll admit, this one is mine)

Bar Muscle Up

Pull Ups

Rope Climbs

Place [on the podium] at a competition

Mobility + Health + Eat & Sleep

Handstand Push

Muscle Up

These are all very good goals and each month goals very similar to these are repeatedly written on the board however, often these goals are not accomplished. Why?

Who’s guilty of setting “empty” goals? Maybe “empty” is not the proper word. Maybe you had great intention to conquer these goals but simply forgot about them? Admit it, we all do this.

So how can we fix this? The next time you set a goal ask yourself the following questions:

Is the goal specific?

Let’s take pull ups as an example. How many would you like to be able to complete? Assisted or non-assisted? By what date? If you have been doing ring rows, maybe your goal is to do one or two pull ups with a (specific color) band. Or perhaps you would like to do a specific workout without assisted pull ups (“Fran”, anyone?)

Is the goal realistic?

Make sure the goal is attainable within that month. If you come to a conclusion that your goal isn’t break it down into smaller goals or steps. For example, if your goal is to do a handstand push up but you are unable to do a handstand, you might want to divide that goal into smaller ones. It would look something like this:

May Goal: 1 solid handstand hold

June Goal: 1 handstand with head target 12 inches off the ground (you would be stacking abmats underneath your head)

July Goal: 10 handstands with head target 12 inches off the ground

August Goal: 5 handstands with head target 10 inches off the ground

September Goal: 5 handstands with head target 8 inches off the ground

You would continue setting small, realistic goals that would take you one step closer to achieving your overall goal. Keep in mind, there is more than one way to achieve the example goal above and any goal.

Keep in mind your mobility too. If your goal is to do a handstand but have tight wrists and/or shoulders, you will need to address that first and implement it as a goal within the first stage.

Do you have a plan?

“A goal without a plan is just a wish.”

You can’t set a goal without a plan of attack. Sit down and write down a game plan. If you are set on achieving your first unassisted strict pull up, what kind of homework will you do to get yourself there? For example, a few months back this was my goal and my game plan was to do pull up work 2-3x week depending on how I felt. It looked very similar to this:

Mondays: Negative pull ups

Wednesdays: Ring Rows and Face Pulls

Fridays: Assisted pull ups with the band

Reps and numbers varied on my workouts and how I was feeling. I have tendonitis on my left elbow so I always err on the side of caution and did a ton of mobility too.

SO WHAT NOW?

Ask a coach

Feeling overwhelmed or simply don’t know what plan of action to take? This is where coaches come in—simply grab a coach either before or after class and ask for some guidance. They are very knowledgeable and can help you create a road map to conquering your goal.

Grab a pen and paper…

.. or preferably your workout journal and put your thoughts onto paper and put them in action. Think about the above questions and write down your answers.

Grab a buddy

Do you have a friend that can keep you on check? Ask them to help keep you accountable. Or perhaps you know someone who has similar goals- buddy up and work on your homework together.

It has taken me awhile to write about this past Saturday’s competition. Part of me is still recovering physically and mentally and another part of me is still frozen with awe.

On Saturday, April 19th, CrossFit Askal participated in the inaugural Battleground South Bay: Benefitting Train 4 Autism. CrossFit boxes all over the South Bay (and as far as South Gate and Woodland Hills) gathered for this beginner friendly fundraiser competition. Together we raised close to $6,000.

This day was a day of many firsts for me. It was the first time I had helped organize a competition. It was my first time organizing a fundraiser of this magnitude. To top it all off, it was my first time coaching and preparing athletes for a crossfit competition.

Words cannot describe how extremely proud, happy and overwhelming thankful I am to be surrounded by such a talented, hardworking, and supportive community. I, along with my fellow organizers, could not even believe this event sold out.

To our volunteers, thank you so so much for all of your patience and hard work. Perla and Detrick held down the fort at the athlete/volunteer/heat check in. Alicia and Debbie hustled like crazy to set and reset equipment after each heat and workout. Not to mention the dozens of other volunteers who assisted and judged.

To our competitors: Gaby, Mayra, Dana, Noemi, Joelle, Christian, Chris, Raul, Nick, Miguel and Ben… I am extremely proud of each and every one of you. For most of you, it was your first competition and I could not be more proud. To have the courage to sign up for your first competition, put in work and go through with it is quite a feat and took courage and hard work. You, along with the rest of CrossFit Askal, motivate me everyday to be a better athlete, coach, and overall person. Congrats to you all.

Good luck to all of our athletes competing tomorrow at Battleground South Bay. We know it took a lot of courage and we are very proud of ALL of you already. Just remember, it’s another workout (or two), it’s for a great cause and more importantly HAVE FUN!

CrossFit Askal will have a tent (or two) set up outside the venue. Feel free to put your gym bags, coolers and chairs in our tent, however, we are not responsible for any stolen items so please do not leave any valuables. This will serve as our rest and warm up area and a place for your family and friends to hang out in between workouts.

Food

There will be a food vendor at the event, however, please bring your own drinks, food and snacks just in case food runs out or there’s a long line for food. Bring water.

Spectators

Show your love and support! Wear a CrossFit Askal shirt if you have one or make your own. Make signs and make lots of noise! Please take video and pictures if you can.

Athletes

Early check in is on Friday, April 18 from 7-8pm. We highly recommend taking advantage of this. It will save both you and the event coordinators a lot of time (not to mention less stressful).

Please arrive early to the venue. Make sure you warm up prior to each workout. We will be bringing foam rollers, PVC pipe, some bands (although not sure if we’ll be able to hang them anywhere), jump ropes and some equipment to help warm you up. If you have any of your items we strongly suggest bringing them. There are 13 athletes competing and we have very little equipment and space.

Coach Sam is off limits as he willl be emceeing the event and Coach Ben is competing. Coach Andrea is part of the event committee but will try her best to coach as much as she can. Try to address any questions/concerns now and sometime prior to the day of the event.

For about eight months prior to, I, embarrassingly enough, let myself become completely consumed by the number on the scale. This is ridiculous, because I don’t even know what I ultimately hoped it would say. I just knew that I wanted it to be lower, and then lower, and still lower again.

I would wake up in a fantastic mood, leap out of bed, and stroll into the bathroom feeling like a million bucks. I’d hop on the scale, and then promptly become furious at whatever number popped up, and proceed to completely lose my marbles.

FYI: declaring an unsubstantiated Defcon One emergency at 6am is a really effective way to ensure an awful day, and it also makes people scared of you.

The Official Break-Up

This insane behavior repeated itself for a few months until I finally recognized it for what it was – extremely self-destructive, obsessive, and unhealthy. Something had to go, and it was either going to be my sanity – what was left of it, anyways – or the scale.

I chose the latter.

In November of 2011, I tossed the scale into the garbage with gusto, flipped it the bird for good measure, and promised myself to stop acting like a lunatic.

Part of me was relieved that I was finally free from the mind-controlling aspect of a piddly, insignificant number, but the other part of me was concerned that I needed the scale. How will I know what I weigh?

A couple of weeks later was when the lightbulb turned on that would end up permanently altering the course of my thinking:

Who the hell cares what I weigh?

Do my friends care what I weigh? My loved ones? The people at the DMV?

No, no, and no.

People that love you care about two things: your health, and happiness, neither of which should require a scale to tell you, so why do so many of us put so much emphasis, day in and day out, on what is ultimately an insignificant number?

The Scale Only Tells You the Weight of Your Body.

The number that comes up on the scale means exactly one thing, and one thing only: how much your body weighs at that particular moment in time. That is it.

A woman could weigh a relatively low number on the scale – let’s say 125 pounds – yet be sedentary, lethargic, unhealthy, and carry a higher than normal amount of body fat.

On the flip side of this, a woman could weigh 180 pounds, be a weight-smashing machine with glowing health and self-confidence, bouncing off the walls with energy, and carry a lower than normal amount of body fat.

I can certainly tell you which one I’d rather be, higher number on the scale be damned.

You can take two women, at the same height and weight, but with different body compositions, and even though the scale reads the same for both of them, their physiques will look very different.

Your friend so-and-so looks smokin’ hot at 145 pounds? Awesome! However, that 145 pounds will look differently on you, depending on how much muscle you have, and where your body stores it’s fat.

Let’s take a look at how the same person at the same weight can look very different based on different points in their lives.

To help me demonstrate this, I have a few pics of myself, and my friends Kelsea and Molly, who have given me their blessing to share their photos and details with you:

On the left, 158 pounds, and mother-effin’ cardio queen, before I started powerlifting.

158 pounds on the right 3 years later,

with much more muscle, significantly less body fat,

some beefy squat, bench, and deadlift numbers, and brand new quads.

We don’t talk about that tattoo. We just don’t.

All three of us have inarguably made some pretty impressive progress over the years, but if we were basing things off of the scale alone, it’d show that we haven’t done much of anything except for maintained, which couldn’t be further from the truth.

She QUIT… all because of the scale.

I have a good friend that has given me her permission to share her story with you.

My friend was battling some big issues. Over the years she had developed some bad eating habits, gained a substantial amount of weight, and because of that was suffering from low energy, health problems, low sex drive, and terrible self-confidence.

After reading one of my posts, she embarked on the Whole30, and she was absolutely killing it. She text me often to let me know how well it was going. After the two week mark, her cravings had nearly subsided, and she went so far as to say it was actually very simple to stay the course. She reported more energy, a boost in confidence, and couldn’t stop saying how excited and optimistic she felt! Woohoo!

About three weeks in, she weighed herself, even though the Whole30 specifically forbids stepping on a scale (and soon you’ll see why).

She had only lost a few pounds, and she was crushed. Even though she had been feeling fantastic, and had made absolutely sweeping changes to her nutrition, eating habits, and was setting herself up for a lifetime of better health, she was discouraged beyond belief because of a number, and she quit.

It was heartbreaking.

All of the potential good that could have come from this, gone, because of the stupid mother-fudging scale.

The Arrival Fallacy

Once I weigh ____, I’ll finally love myself.

We believe that once we arrive at a specific destination, it will bring us abundant joy and happiness. This is the trickery of what is called the Arrival Fallacy.

Sure, reaching a goal feels good, and improving your body composition will inevitably help your self-confidence to some degree, but your self-love won’t be flipped on like a light switch just because you hit a certain number on the scale.

Striving relentlessly towards a specific digit gives us tunnel vision, and we convince ourselves that we can’t be happy with our body until we get to that point.

Additionally, we become so out of tune with how our body actually feels, that we lose sight of all of the things that are going well, because we become so dependent on the scale to tell us whether things are “good” or “bad”.

There is so much more to improvement that has nothing to do with the scale, or even with measurements, for that matter.

Since I stopped tracking the scale, and really, anything else other than the weight I slap onto the barbell, I have become more in tune with my body than I ever have been. Eliminating the stress of tracking my weight and checking my bodyfat percentage has freed up ample energy and precious brain space to enable me to pay significantly more attention to what is going on inside my body, and what it’s trying to tell me.

The following are some examples of making progress in health and fitness, that are unrelated (to a degree) to the number on the scale:

Eating more nutrient dense foods, and less junk food.

Learning to listen to hunger cues, rather than appetite.

Sleeping better.

Becoming stronger, or faster, or whatever you’re working on for performance.

Higher sex drive.

Clearer skin.

Better digestion.

More energy.

Improved cognition.

Walking up a flight of stairs without gasping for air.

One of my nutrition clients made this, and gave me her permission to share it:

The Bottom Line

Stepping on the scale can be a much-needed wake-up call for some. Seeing things in a stark black-and-white perspective can be necessary in order to jumpstart change for some people, and I recognize the value of it in those situations.

The scale is also a necessary tool for competitors that are working towards a certain weight class.

Where the scale gets problematic is when you are letting it make or break your days, or when you are determining all of your progress or self-worth by the number that shows up.

Let’s redirect our focus to things that really matter!

Work towards health, happiness, and performance; not an irrelevant number on the scale.

Remember, there is so much more to progress than that number.

I have gone 2.5 years without seeing my weight – and I mean not one single time – and what do you know? I’m happier, healthier, stronger, and more confident than I’ve ever been.

A good friend of mine said something to me about two years ago, and it has echoed in my head ever since:

“Nothing is more beautiful than radiant health and happiness.”

Now, who wants to bring their scales to my house and have a scale burning bonfire?!